In this issue Andy & Jamie share some ideas on how to workout while away from home. See the awesome
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Keeping Fit While Traveling

just getting the body moving and
warm. After a few minutes, look
for grass or a quiet corner. Do 20
body weight squats quickly. Jog for
a few more minutes, until you spot
a place to do push-ups. If you can't
do full push-ups try modified pushups
(from your knees). Now run a
bit more. Try doing some jumping
jacks (30-40) Next run backward
for 50 strides. Then jog sideways,
in both directions, overlapping your
feet.

Walk for a few minutes, and do
some more push-ups.

Other exercises to consider include
walking lunges. Bring along
a jump rope, find some smooth
ground and skip for 5-10 minutes.
By this point you've probably been
gone 15-20 minutes. Turn around,
and do every exercise again on the
way back. Cool down and stretch
in the last block, and you're done.
Remember to try to make every
workout different.

If weather conditions are
poor, you can work out
right in your hotel room.

Sample Routine:
20 body weight squats; 10 dips
(hands on edge of desk, feet on
floor); 10 burpees; and finally the
"alphabet" (lie on your back and
write the entire alphabet, legs held
together, using both feet). Go fast.
Repeat the sequence three times.
It will take less than 20 minutes.

The benefits of short but intense
training sessions – intervals
and plyometrics, are amazing.
By constantly changing the
location, duration and format of
your exercise, these workouts
help avoid plateaus and fight
boredom.

It's easy to lose momentum, and
your hard-earned fitness when
traveling. Just as exercise begets
exercise, one day off often leads to
another (and then another). Travel
– and particularly business travel
– can be tough on the body, and
even harder on your fitness regiment.
Cramped flights, late nights,
non-stop schedules and restaurant
meals combine to push exercise
out of sight and out of mind.

How to stay fit when
traveling for business
or for pleasure?

Here are some tips.

Don't worry about trying to
replicate the regime you follow at
home. Instead, the goal should
be to stem the tide and limit the
damage.
Pack a pair of runners (or cross
trainers) and some light workout
clothes every time you leave home
– that's all you need. On the day
of departure, if you can manage 20
minutes of exercise before heading
to the airport, you've off to a great
start. Drink plenty of water on all
flights. (Anything else will spike
your blood sugar.) If you are organized,
and your travel is domestic,
bring along a snack of baby carrots
and apple slices.

Try to find at least half an hour to
exercise.

Half an hour is not a lot to ask, and
should be easy to squeeze in. It's
not hard to pack a great workout
into 30 minutes using only body
weight exercises.

The most important ingredient is
creativity.

It is tempting, while on the road, to
find a stationary bike or treadmill,
park the brain and spin mindlessly.
Don't do it. You'll end up bored and
will start skipping sessions.
If weather conditions are favorable,
lace up your runners and
walk straight past the exercise
room and out the front door of the
hotel. An "urban interval session"
with short but intense bursts of activity,
with easy jogging in between
is your goal.

Sample workout:

Start with a light jog.
You don't have to be a runner,
because this isn't a run. We are